Ohio State University Extension Family and Consumer Sciences

Recently I came across a statistic that startled me: Many youth today are up to two generations away from households where healthy food is prepared from fresh ingredients. We’re cooking and eating at home less and less. Only about 60% of dinners eaten at home are actually cooked there.

This makes food preparation and nutrition education important to our next generation’s health. In order for youth to make informed, healthy decisions about their food, they need to have skills and knowledge about nutrition and food. Teaching kids to cook isn’t just passing on useful information they will use to feed themselves later on it also builds math, science, literacy and fine motor skills.

Dinner time is often one of the busiest times every day at my house. Teaching cooking skills and having nutrition discussions with my kids is on the back burner or forgotten in the chaos of the evening. Having a plan to pass on these skills can help make sharing them with your children and teens a priority.

Including your kids in meal planning is a good place to start. Have children or youth choose a recipe that they are excited to try. Help them make a list and shop for the ingredients at the store. This teaches meal planning, a valuable lifelong skill and can build their enthusiasm for being in the kitchen. As you grocery shop with your child consider explaining to them why you make some of the choices you do. Talk to them about how and why to compare prices, use coupons or why you choose some brands and sizes over others.

Keep in mind cooking is a skill that increases with experience. If a recipe with a lot of steps or ingredients feels intimidating for your new chef consider having them start with a side dish or a simple dessert. Building confidence is part of gaining skills. Keep in mind that not every recipe may turn out successfully. There’s growth and learning in failure too. Talk with your child about what went wrong, and what could be done differently next time.

If your child isn’t ready to tackle a recipe on their own, invite them to join you in the cooking process by reading the recipe to you as you prepare food. This involves them in part of the cooking process and teaches them how to read and follow a recipe. As they learn to follow a recipe have them participate in other parts of the process such as gathering ingredients, being an assistant chef, setting the table or serving food.

Allow some space and time to play in the kitchen. Some ideas might include: helping your child with a food science experiment, encouraging your child to create a food dish without a recipe, or experiment with different textures and taste combinations with some of your favorite recipes.

Keep in mind this process will be messy! However, it’s all part of the learning process and will get better with time. Be prepared to talk about and demonstrate the skills you are wanting them to learn. The important thing to remember is to invite your kids in the kitchen with you in any way. Help them build a lifelong skill; it’s never too late to start.

Author: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension – Miami County, barton.345@osu.edu

Reviewed By: Amanda Bohlen, Family and Consumer Science Educator, Ohio State University Extension- Washington County, bohlen.19@osu.edu

One of my new year’s resolutions for 2019 is to move more. I know that to be successful with my goal, I am going to have to incorporate physical activity into my 8 hour work day. Sitting for hours every day depletes my energy and leaves me feeling sluggish.

Being more physically active can reduce coronary heart disease, high blood pressure and type 2 diabetes. Other benefits of being more active include more energy, better sleep, a more active mind, and less stress. These are all beneficial, especially to my professional career, but again, it’s my job every day that is providing the most periods of sitting or sedentary behavior. This is problematic as research has called sitting “the new smoking”, and long periods of sitting have been linked to early death.

With a little effort and creative thinking, I was able to find some ways every day to accomplish my goal and work more physical activity into my time at work. Here are a few ideas to try:

Incorporate What You Like to do in Small Ways at Work: I take a barre class twice a week. In class, we use light weights and a small playground ball. I purchased an extra set for my office, so when I feel the need to move, I can grab them and do a few moves. If barre isn’t for you, grab a yoga ball to sit on, or bring in equipment you use and are familiar with.

Involve Your Office: Chances are good there is someone else in your office with a similar goal. Ask your coworkers to join you, or look for an office challenge to participate in. An office challenge can have the benefits of increasing physical activity, building office unity, and usually will provide an incentive. You could also suggest standing office meetings, which can provide an opportunity for activity but also help increase the productivity of meetings. Standing meetings can be up to 25% shorter than standard meetings!

Incorporate Physical Activity into Breaks or Lunch: Taking a walk during a break or planning to spend part of your lunch walking or taking an exercise class can be beneficial when trying to increase physical activity.

Walk or Ride Your Bike to Work: Consider starting your commute with some physical activity, if you live close enough to work to do so. If walking or riding isn’t an option, try parking a little farther away to increase your activity before and after work.

Consider Your Day: Can you walk over to a coworker instead of sending an email? Is walking and dropping a letter in the mailbox an option instead of adding it to the mail pile? Could you take the stairs instead of the elevator? Be aware of your daily habits and look for opportunities to include activity in the things you do every day.

Set a Timer: Consider setting a timer or alarm reminding you to stand up and stretch or go for a quick walk at certain points throughout the day. If you have a standing desk, use a timer to remind you to use your desk.

Need more ideas to stay active during your workday? Take a look at these exercises you can do from your office, and comment below with whatever strategies you might add to the list!

Author: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension – Miami County, barton.345@osu.edu

Last year was a very difficult year for my family, and 2019 has not started any better. Everywhere I turn I am forced to think about the challenges my family is facing. I know I am not alone in the way I feel. I also know that some of you may be living in your worst fear every day. I have spent the last several months trying to keep my head high and not talk about what is going on behind the scenes. I am a very private person when it comes to my family and I do not plaster my every thought on social media. However, keeping all of that inside of me has not been good for my health. I know how to recognize and control my stress but no matter what I tried, I could not escape it.

My family is one of the many dairy families across the United States experiencing farm stress. Living in the unknown of the farm takes away all of my positive energy and can be emotionally exhausting and draining every day. I have had to make a conscience effort to focus on the positives in my life and to let the negatives go. I was able to find an extremely wonderful handout from North Dakota State University Extension called 12 Tools for Your Wellness Toolbox in Times of Farm Stress. I had the amazing opportunity to hear Sean, the author, speak at a conference about rural stress. This resource not only applies to farm stress but to ALL stress that EVERYONE faces. The list focuses on the following physical, mental, emotional, personal, work, and financial wellness strategies, which will help enhance your mood, renew your energy and help you stay focused:

Exercise 20 minutes or more daily (walk, swim, ride a bike, etc.)

Get an annual medical checkup with a local health-care provider.

Spend 10 minutes planning your day and priorities.

Take regular 5- to 10-minute breaks in your day to relax and recharge.

Write down 3 things that you are grateful for daily.

Share concerns with a counselor or other professional.

Take 15 minutes each day for uninterrupted conversation with a spouse or family member.

Get involved or stay connected with a friend or group of friends.

Discuss needs of the farm operation but do not let them occupy all other aspects of life.

Seek constructive feedback on your farm operation and ways to grow or improve.

Create a family budget and seek to live within your means.

Select three healthy habits you will try to practice daily. Start today!

Which three healthy habits could you begin doing today? So many times, we try to handle things on our own and in reality, we end up doing more damage than good. I strongly encourage you to figure out who is in your support network. Who do you feel comfortable sharing your personal struggle(s) with? I started focusing on the goodness in this world and the amazing people that surround me. My coworkers and friends have been wonderful! They’ve given me endless amounts of humor to lighten my mood, been a listening ear on tough days and have sent words of encouragement. Don’t feel like you have to hold your thoughts in any longer. Open up and focus on the positive outcomes in your bumpy ride.

What comes to mind when you think of February? For many, it’s Valentine’s Day, others may think of a dreaded month of winter weather. Some may know February as Black History Month. Still others, like me, may think of American Heart Month. While all of these are accurate, one is nearer and dearer to my heart, pun intended.

You see, at the end of my junior year of high school, my dad had his first heart-related incident two days after his 37th birthday. He had to have angioplasty for a blocked artery. A month or so later, my dad’s brother John had to have open-heart surgery ON his birthday. My dad had already lost his oldest brother to a massive heart attack. Uncle Bill was in his forties when he collapsed after coming home from work. My dad’s brother Jim had suffered a heart attack and had a couple of heart procedure in subsequent years as well. My dad had another angioplasty when I was a freshman in college.

My dad attended cardiac rehabilitation after both of his angioplasties. The first time, I attended some of his sessions since I was out of school for the summer. While attending Ohio University, I learned about a program that would enable me to work in cardiac rehab. I never realized this was something I would be able to do without becoming a physician. I completed the program and was fortunate to find a position right away working for a cardiologist who had cardiac rehab as part of his practice. I worked there for 5 years before taking a position in a hospital cardiac and pulmonary rehab facility.

My dad had his first open-heart surgery shortly after he turned 44. Yes, you read that right. My dad’s oldest living brother Bob, had open heart surgery a couple months later the same year. My dad had his second open-heart surgery 2 days prior to his 57th birthday, which he celebrated in the hospital. A month or so prior to this, my uncle by marriage had to have a stent. He attended cardiac rehab at the hospital where I was working. When my dad had his second open-heart surgery, he started cardiac rehab 2 weeks after his surgery because he was recovering so well and my uncle was able to drive him. This was an interesting experience for me. The person who had always taken care of me, was now in my care. It was also a relief because I knew he was getting the best of care.

My dad will turn 67 at the end of May. I am happy to say that he is doing fairly well. He finally quit smoking once and for all. Yes, he quit each time he had a heart event, but he eventually started back. He takes his medications as directed. Stress is really not an issue for him. He could stand to be more active and eat a little better, both of which would help his weight. Overall, everything considered, he is fortunate. I am also happy to report that I turned 46 in August and I have no signs or symptoms of any heart-related conditions.

Do you give sweets to your ‘sweetie’ on Valentine’s Day? According to the National Confectioners Association, 83% of Americans will give chocolate or candy on Valentine’s Day. Valentine’s Day is the third largest holiday for the consumption of chocolate, trailing behind Christmas and Easter (US Food Market Outlook 2018). 58 million pounds of chocolate will be purchased the week before Valentine’s Day. That’s a lot of extra calories, fat and sugar.

My son’s birthday happens to be on Valentine’s Day. Knowing there would be an abundance of sugar at classroom Valentine parties we have always tried to bring a healthy treat to share for his birthday. Pictured here is one of my favorite birthday treats we have shared with classmates. It’s simply fruit cut into heart shapes and arranged in a heart-shaped pan. And you know what? The class has always devoured the fruit! Consider sending a healthy treat for your child’s classroom… fruit, pretzels, raisins… or a non-food item like pencils or stickers.

Maybe the best way to say I love you… is with a gift that promotes health. Here are some gift ideas that say Happy-Healthy Valentine’s Day:

Of course you can still enjoy a little chocolate… just do so in moderation and balance it with physical activity and smart food choices the rest of the week. Feel free to share your favorite healthy gift idea in the comments below.

I work in Pickaway County, Ohio and the selection for our “One Book, One Community” campaign this year is Wonder by R. J. Palacio. I’ve seen the movie twice and now I am enjoying the book. If you haven’t read the book or seen the movie, I encourage you to do so. This book is a touching read that highlights how people respond to and interact with others who are different from them. It may just open your eyes to what others experience in life.

Why are wonder, kindness and compassion the topics of this blog? We interface with many people every day. How we interact with others not only affects our lives and happiness but it affects others. I encourage you to look at the way you respond to people and situations and to react with kindness and compassion.

Let’s look at some definitions of the word “wonder” when it is used as a noun:

From the English Oxford dictionary: A feeling of amazement and admiration, caused by something beautiful, remarkable, or unfamiliar.

From the Cambridge dictionary: a feeling of great surprise and admiration, or someone or something that causes such feelings.

These dictionaries define “wonder” as a positive way to view things we might see or experience in life. In the book and movie Wonder, many people viewed the character Auggie as someone very different from them. His face looked different and he was not used to interacting with kids. He faced these challenges with heart.

I encourage you to look with wonder at people and places and to share kindness with those you meet. If someone is different from you – or unfamiliar to you- embrace the interaction with fresh eyes and be open to their friendship. A simple smile goes a long way towards breaking down barriers. Take a moment, pause and treat others how you would like to be treated.

If you have seen the movie “It’s a Wonderful Life”, you know that this classic film highlights the life of a character named George Bailey. Throughout the movie, George is encouraged to look at the positives in his life and explore how his life touches others in his “everyday” actions. Clarence, another character in the movie, shares this thought: “Strange, isn’t it? Each man’s life touches so many other lives. When he isn’t around he leaves an awful hole, doesn’t he?”

It’s a Wonderful Life

Many people watch this movie around the holidays, but I think it is a great movie to watch anytime. It provides a gentle reminder to embrace life and look for positives, even when we are experiencing challenges.

January is National Tea Month, and what a great time of year to enjoy a hot, steamy cup! These past few cold days have called for us to find hot drinks to warm us up, from the inside out. A hot, steamy cup of tea is perfect for any time of day.

According to the Tea Association of the USA, tea is nearly 5,000 years old. It was purportedly discovered in 2737 BC by the Chinese Emperor Shen-Nung, aka “The Divine Healer”. As legend tells us, some tea leaves accidentally blew into the Emperor’s pot of boiling water and created the first tea brew. According to Chinese tea scholars, the Emperor, as a botanical explorer, accidentally poisoned himself some 85 times, each time being cured by this wonderful tea brew.

There is a great deal of research about the benefits of drinking hot tea. Below are five common benefits:

Tea is packed with antioxidants. These help keep our bodies “young” and protect them from toxins.

Tea has less caffeine than coffee. The kinds that contain caffeine usually have about 50% less than coffee, which means you can drink it without affecting your nervous system.

Research shows a correlation between tea and heart health. A recent study says people who drink tea have a 20% lower chance of having a stroke or heart attack than those who don’t.

Tea may help with weight loss, especially when paired with a well-balanced diet and exercise. Tea is usually calorie-free, and it can give you energy and cause your body to burn more calories throughout the day.

The Daily Tea suggests drinking hot tea all throughout the day. Here are some of the guidelines for what kind and how it might help your health:

Early Morning: To start your day off right, try white tea first thing when you wake up. It’s gentle on a stomach that has been fasting (which we do when we sleep) and has a light, aromatic quality. For a caffeine boost first thing in the morning, choose a high quality white tea and boil with extremely hot water to bring out the caffeine.

Mid-Morning: Around 10:00 or 11:00 in the morning, move to a green tea. This will help give your metabolism a kick start, and it has a very light, uplifting, approachable flavor.

Lunch: Black tea is recommended at this time of day for a few reasons: it’s widely available and easy to find if you’re out and about to grab a mid-day bite to eat, it’s great paired with food, and you can choose your level of caffeine depending on how your energy levels are that day.

Post-Lunch: Pu-erh tea is a great choice for after lunch, because it only has a small amount of caffeine – enough to help ward off that afternoon slump, but not so much that you’ll be up all night. It’s a perfect follow-up to a healthy, well-balanced lunch.

Evening: There are several great options for nighttime tea. Varieties such as chamomile, valerian root, lavender, lemon balm, and passion flower do not contain caffeine, and they may help calm you down and promote a good night’s sleep. Give them a try, do a little experimenting and figure out which you prefer.